250720 Sunday

Osama Kamaluddin
Jul 19
1 min read

Strength

Back rack reverse lunges

3 sets 8 reps heavy

Metcon

20 min emom

Min 1: 2-6 ring muscle ups (6-12 kipping pullups or 6-10 ring rows)

Min 2: 8-12 burpee box jump overs

Min 3: 14-20 alt DB snatch 22.5/15

Min 4: 15/10 cal bike or 20/15 cal row

Accessories

Ring muscle up development

3 sets 5 reps bar basic swing

3 sets 3 reps MU kip swings

3 sets 3 reps hips to rings

3 sets 2 reps ring MU transitions

1-3 Ring MU for quality

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251106 Thursday

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45

251105 Wednesday

Strength Back Squat 5 reps at 75% 3 reps at 85% amrap at 95% Metcon 6 min amrap 3 Thrusters 60/40 30 DUs 4 mins rest 10 min amrap Cindy 5 pullups 10 pushups 15 squats

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